Nettles: Wild Green Packed with Iron, Vitamin C & Springtime Flavor
Blanch away the sting and you get spinach-like leaves with nearly twice the iron and a bright, herbaceous taste—perfect for pesto, soups and pasta fillings.
0.0(0)
What Are Nettles?
Stinging nettles (*Urtica dioica*) are foraged or farm-grown leafy greens covered in formic-acid hairs that disappear with heat, drying or puréeing.
Nutrition Snapshot (per 100 g blanched)
| | Amount | %DV |
|---|---|---|
| Calories | 42 kcal | — |
| **Protein** | 2.7 g | 5 % |
| **Fiber** | 3.7 g | 13 % |
| **Vitamin C** | 40 mg | 44 % |
| **Iron** | 2.7 mg | 15 % |
| Calcium | 480 mg | 37 % |
| Vitamin A (RAE) | 160 µg | 18 % |
Potential Benefits
- **Iron + vitamin C combo** enhances plant-iron absorption.
- High **calcium & magnesium** support bone health.
- Traditional herbal use for seasonal allergies & joint comfort.
- Wild harvest = ultra-low food-mile greens.
Drawbacks & Precautions
- Raw hairs can sting skin—**wear gloves** and blanch 60 s.
- Grows along roadsides; avoid polluted or sprayed areas.
- High mineral content may aggravate kidney stones if eaten in large amounts.
Culinary Uses
- **Pesto:** swap nettles for basil with walnuts & lemon.
- Stir nettle purée into risotto or gnocchi dough.
- Add to potato soup, spanakopita or savory crêpe filling.
- Dry leaves for herbal tea rich in minerals.
Storage Tips
Refrigerate fresh nettles in a damp towel **up to 3 days**. Blanch, squeeze dry and freeze in portions 6 months. Dried tea leaves keep 1 year airtight.
Sustainability Notes
Nettles thrive without fertiliser, can rehabilitate soils and support butterfly larvae. Responsible foraging: take upper ⅓ of plants, leave roots & avoid protected habitats.
Key Takeaways
✔︎ Iron-rich, vitamin-C-boosted wild green
✔︎ Free or low-cost seasonal crop
✖︎ Wear gloves & blanch to remove sting.
- 1. Nettles
Comments
Povezani postovi
Bison Meat: Lean, Nutrient-Dense Red Meat
VeganImmunityHealthy Fats
Bone Broth: Slow-Simmered Collagen-Rich Stock
VeganImmunityHealthy Fats
Coconut Flakes: Crunchy, Tropical Topping
VeganImmunityHealthy Fats
Currants (Black, Red & White): Tart, Juicy Vitamin C Powerhouses
VeganImmunityHealthy Fats
Guajillo Peppers: Fruity, Mild-to-Medium Dried Chilies
VeganImmunityHealthy Fats
Sticky Rice (Glutinous Rice): Perfectly Chewy, Sweet or Savory
VeganImmunityHealthy Fats
Matcha Powder: Antioxidant-Rich Green Tea Boost
VeganImmunityHealthy Fats
Enoki Mushrooms: Delicate, Noodle-Like Mushrooms for Soups & Stir-Fries
VeganImmunityHealthy Fats
Split Peas: Protein- & Fiber-Rich Legume for Soups & Stews
VeganImmunityHealthy Fats
Amaranth Leaves: Nutritious Leafy Green Packed with Iron & Vitamins
VeganImmunityHealthy Fats